Photo: Mae Mu
Pan-fried mackerel with orange salsa
8 ingredients
15 min
Serves 2
openrecipes
Mackerel is not only a sustainable fish, it's also rich in omega-3 and cooks in minutes - great with a citrus sauce
Estimated Nutrition (whole recipe, rough)
385
Calories
7g
Protein
15g
Fat
60g
Carbs
Counts 7 of 8 ingredients — the other 1 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 7 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Potato | 1 medium (173g) baked | 161 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Orange | 1 medium (131g) | 62 |
| Bell Pepper | 1 medium (119g) | 31 |
| Shallot | 1 tbsp minced (10g) | 7 |
| Olive | 1 large (4g) | 4 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Mackerel | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
- 4 boneless mackerel fillets (about 75g/2½ oz each), thawed if frozen
- ½ tsp smoked paprika (see tips below)
- 2 oranges , segmented (see tips below)
- 1 large shallot , very finely sliced
- 50g pitted black kalamata olives , roughly chopped
- ½ x 20g pack flat-leaf parsley , chopped
- 1 tbsp olive oil
- new potatoes and green beans, to serve (optional)
Directions
Step-by-step directions aren't available for this recipe in our database.
View the full recipe at the original source →
By bbcgoodfood ·
Recipe sourced from
openrecipes